| Relaxation can be an important part of
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| | and alleviate feelings of emotional
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| headache and migraine prevention and
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| | distress. There are a variety of musical
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| treatment. Although it is virtually
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| | styles but commonly used music for
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| impossible to avoid all sources of stress
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| | relaxation usually includes sounds of
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| relaxation techniques can help you to
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| | nature such as the ocean or birds. Gentle
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| cope with stressful events and daily life
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| | piano music is also a component of
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| better. It's best to try a range of
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| | relaxation tapes. Music therapy is meant
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| techniques to find what works for you.
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| | to promote a feeling of tranquility and
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| Hopefully this guide can get you started
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| | peace and will ideally help to soothe any
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| to a more peaceful day and better
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| | stress-related headaches.
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| headache management.
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| | Imagery and Affirmations
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| Breathing Techniques
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| | Guided imagery may be useful in providing
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| Relaxing is, in many ways, a learned
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| | a state of relaxation. Imagining a
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| skill. To relax, you should be familiar
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| | picture that gives you a sense of joy and
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| with your own breathing patterns, so that
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| | relaxation can bring about headache
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| you can alter them in ways to help you
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| | relief. You may wish to couple this with
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| feel more at ease.
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| | breathing exercises for greater
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| * Deep breathing: A very basic
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| | relaxation benefits. Affirmations involve
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| description of deep breathing is that it
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| | positive statements that encourage
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| involves a series of slow, controlled
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| | well-being and relaxation. To create your
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| deep breaths. With each breath, you
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| | own affirmation, you should focus on
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| slowly relax your body and you may also
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| | altering negative thoughts and patterns.
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| combine deep breathing with images of
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| | Instead of saying, 'headaches are ruining
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| warm and comfortable places, such as a
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| | my life,' you would perhaps try 'I am
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| sunny beach. Deep breathing is thought to
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| | strong and capable of coping with my
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| oxygenate the body more effectively and
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| | headaches.'
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| promote better overall health as well as
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| | Progressive Muscle Relaxation (PMR)
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| stress reduction, which ultimately
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| | The goal of PMR is to facilitate
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| prevents headaches and other ailments.
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| | relaxation by tensing an area of your
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| * Rhythmic breathing: This type of
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| | muscles to the point of a tight
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| breathing is similar to deep breathing
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| | contraction. You then hold this
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| but it is often timed with your
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| | contraction steadily for a few seconds,
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| heartbeat. You might want to find a quiet
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| | and slowly release the tension, leaving
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| place to sit where you can just listen to
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| | the muscles in their original untensed
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| your heartbeat for a few minutes. Try to
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| | state. At this point, you move beyond the
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| be aware of your breathing and its
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| | untensed state by consciously focusing on
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| pattern. With rhythmic breathing you are
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| | relaxing muscles even further.
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| synchronizing the amount of time between
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| | Exercise
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| each breath in and out. You can breathe
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| | Exercise has many benefits for your heart
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| in and hold for three heartbeats, for
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| | and muscles, as well as improving
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| example, and then slowly release. The
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| | self-esteem and releasing endorphins, the
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| number of heartbeats doesn't matter and
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| | body's natural painkillers. Many people
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| you should go with whatever feels
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| | find that exercise reduces stress
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| comfortable for you.
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| | significantly and thus helps to keep
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| Changing breathing patterns can feel a
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| | migraine attacks less frequent. During a
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| little strange at first but shouldn't
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| | painful migraine attack, however,
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| cause discomfort. It can feel unfamiliar
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| | vigorous exercise is likely not the best
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| modifying your breathing when you are
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| | course of action and you will probably
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| used to a very different way of
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| | need to lie down in a darkened quiet
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| breathing, especially if your breathing
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| | place.
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| is usually rapid and laboured as a
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| | If you're not able to perform
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| reaction to stress.
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| | cardiovascular exercise, you could try a
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| Music
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| | light walk outside. If you do choose to
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| People who experience headaches and
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| | do cardiovascular exercise, aim for 20-30
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| migraines are often highly sensitive to
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| | minutes for approximately three times per
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| noise and find that certain sounds can
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| | week. If time is restrictive, shorter
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| trigger an attack. On the other hand,
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| | bursts of 10 minutes can still provide
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| soothing music may serve to relax, calm
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| | health benefits such as stress relief.
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